Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Oil Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	89.6% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	10% 7.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.078% 0.057g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.057g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 7.1g	g per day for Men 19-50 years
Fiber	39% 15g	26.5% 10g	38g per day for Men 19-50 years
Protein	53.7% 30g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	37% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 37mg	72.6% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	264% 2.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	65.2% 5.2mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	132% 3.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	94% 661mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	358% 197μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	59% 6.48mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.12% 4.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Oil Roasted Mixed Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Oil Roasted Mixed Nuts:

• 5 ounces of Oil Roasted Almonds have 2.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.4 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 3.9 times more Vitamin B1, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Oil Roasted Mixed Nuts:

• 5 ounces of Oil Roasted Almonds have 2.2 times more Calcium than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.8 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Mixed Nuts contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.3 times more Omega 6 and 1.5 times more Fiber than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.7 times more Saturated Fat and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Sugars and Protein per five ounces.
• Both Oil Roasted Almonds as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in five ounces.